MONDAY

15 minutes:
1 high hang power clean
2 hang power cleans
5 front squats

AMRAP 12 minutes:

20 back rack lunges
10 hang power cleans
10 push ups

TUESDAY

Every 2 minutes on the minute:

8-11 ring rows
8-11 strict press

For time:

Row 2,000m
Every minute perform 4 burpees

10 minute timecap

WEDNESDAY

2 hang squat snatch
2 low hang snatch
1 squat snatch
Pause 1 second in every starting position

3 rounds:

16 Russian twists
16 single leg plate deadlift
12 presses
12 pendlay row

THURSDAY

Back squat 3 x 13 reps

16-14-12-10-8-6-4-2:

Medicine ball squat
Overhead medicine ball lunges
Ball good mornings

FRIDAY

3 power clean and split jerks.

Mobility work

CrossFit Kids

CrossFit Kids classes are back on! On Saturday in the Lab at CrossFit GVA & On Wednesday at 1227.

GVA: 10h-10h45 for the kids and 11h-12h for the teens. 1227: 14h-15 for the teens and 15h15-16h15 for the kids.

As you know, we will be observing hygience and social distancing rules. That means we can accept a maximum number of 3-4 students per class. Parents will not be allowed to stay during the class.

Reservations can be made on Wodify for those with memberships. If you wish to book a class but don’t yet have a membership, please send an email to kids@crossfitgva.com for any questions.

Support your box

The new #crossfitgva custom MIZU bottles are now available for pre-order at: https://covid-heros.ch/project/291.

M8 Model – 750 ml – 18/8 Food Grade Stainless Steel, 100% BPA Free, 100% Recyclable